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Avoiding Food Allergens Chart
The table below lists the allergen substitutions I use or have found in my research. Also see my Cooking Substitutions for a list of substitutions commonly available. See Cooking for Allergies for more information. Consult your physician before using these substitutions.
| Ingredient | Substitute Ingredient |
|---|---|
Corn |
|
| 1 t baking powder | 1/2 t baking soda + 1/2 t cream of tartar |
| 1 c corn syrup, light | 1 c +1 T granulated sugar + 1/4 c water |
| 1 c honey | |
| 1 c maple syrup | |
| 1 c corn syrup, dark | 1 c +1 T brown sugar + 1/4 c water |
| 1/8 c molasses + 7/8 c honey | |
DairySee also Vegan Substitutions for substitutions for milk, butter, eggs, cheese and more. |
|
| 1 Egg | 1 T Ener-G Egg Replacer (More than the recommended amount) + 2 T water |
| 1 1/2 T water + 1 1/2 T oil + 1 t baking powder (not for whipping) | |
| 1/4 c mashed ripe bannana | |
| 1/4 c soft tofu, blended or beaten | |
| 1 c milk | 1 c soy milk |
| 1 c rice milk | |
| 1 c water | |
| 1 c cheese | 1 c soy cheese (quality varies greatly) |
Peanuts |
|
| 1 c peanuts | 1 c sunflower seeds |
| 1 c soy nuts | |
| * Do not substitute tree nuts or alternative nut butters (see article) | |
Soy |
|
| 1 T soy sauce | 1 T orange juice + 1/8 T salt + 1/4 T grated fresh ginger root |
Wheat |
|
| 1 c flour | 3/4 c quoina flour + 1/4 c potato starch |
| 1 c quoina flour (pronounced keen-wa) | |
| 7/8 c rice flour | |
| 1 c corn flour | |
| 1 c soy flour + 1/4 c potato starch | |
